WEEK 3 of our Nutrition Challenge: This week is all about LUNCH! Keep those lunches focused on fueling you for life inside and outside the gym with whole unprocessed/minimally processed foods. Log it in your app to get credit.
It’s mid-July, and we’re still pushing hard. For Monday, there’s a 3-set couplet that tests breathing and consistency. On Tuesday, we increase distance and reps to challenge our pacing. By midweek, it’s our barbell conditioning workout, and this one might be the toughest yet, so be sure to make the necessary adjustments beforehand to maintain the stimulus. Thursday features a relaxing AMRAP triplet where athletes should keep moving continuously. Friday involves a high-skill challenge as we work through a descending rep scheme with barbell cycling and bar muscle-ups. Saturday’s partner workout is an enjoyable twist on a classic hero metcon, “Larry.”
EVENTS:
Fri July 18th - Evening at the Pool
Sat July 26th - Evening in the Park
Sat August 23rd - AMRAP 4 AUTISM - ask Coach Jerry or Coach Amanda about signing up!
Whiteboard of the Day
Athletes will be completing a complex of 1 Snatch Pull + Full Snatch @ 80%. Athletes will perform 1 snatch pull, follow the bar down, reset hips/upper body, and then perform 1 Squat Snatch.
The snatch pull is a strength-building accessory lift designed to improve your snatch mechanics, pulling power, and bar path. It reinforces the first and second pull of the snatch while allowing you to train with heavier loads than your full snatch. Athletes need to focus on keeping their back tight, chest up, lats engaged to maintain tension during the lift. From the start, push through legs, not just pulling with the arms. Hips and shoulders rise together (avoid early hip rise). Once past the knees, aggressively extend hips and knees. Keep the bar close as you extend and pull with the traps. At full hip extension, shrug aggressively and don’t pull too early. This phase should feel like a natural continuation of the extension. Smooth from the start and then explode into triple extension.
For the snatch, cue athletes to load the hips and drive with the legs with each rep. Encourage athletes to keep the lats engaged and knuckles down during each pull to ensure the bar stays close to the body. Once full extension has been reached, athletes should aggressively pull themselves under the bar. When receiving the bar, athletes should “punch” into the bar and avoid standing too quickly before they have established a solid receive. Taking an extra moment to set up will aid athletes in preventing missed reps from rushing. If an athlete is unable to squat snatch due to poor mobility, allow them to perform a power snatch.
This workout is a high-skill sprint-ish chipper testing barbell cycling under fatigue and upper body pulling capacity. The power snatch demands explosive hip drive and bar control, while bar muscle-ups test grip, kip timing, and pulling stamina. It’s short, sharp, and intense.This should feel like a constant high-effort push. Advanced athletes may go unbroken or close to it, while others will need smart breaks early to avoid failure. Prioritize a smooth barbell path and calculated set to keep your output high and finish strong.
Power Snatch: Weight must be moderate, something they know they can complete a few sets touch and go without hesitation. Athletes can transition to fast singles if it keeps them moving and avoids prolonged rest. Some athletes will attempt to muscle snatch when they are fresh (or at least not pull under the bar) and will quickly burn out. Encourage athletes to pull themselves under the bar from Rep 1 and continue to maximize efficiency. Always recommend hook grip, and remember to relax the hands at the top of each rep. Chest stays high while driving through the floor with a strong hip drive.
Bar Muscle Ups: Athletes should only perform these if they are proficient in the movement, especially under heavy fatigue. The goal should be 1-2 sets while avoiding prolonged rest between sets. A solid kip will be needed to perform BMU consistently. Keeping the legs long and together during the kip will help assist in focusing the momentum and drive from the kip in one direction, resulting in a strong kip. For athletes with difficulty with turnover, ensure that the wrist is closer to a false grip position rather than a dead hang. Movement can be modified to burpee pull-ups or muscle-ups from a box (ensure that the box is stable and oriented to prevent tipping over)
STRENGTH:
Snatch Pull + Snatch
5x2
5 sets1 Snatch Pull + 1 Squat Snatch @ 80%
-complete 1 set every 2:00-
METCON:
Freddy Jones
Freedom (RX'd)
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest to Bar)
Independence
11-9-7-5
Power Snatch (115/85)
9-7-5-3
Bar Muscle Ups (Or 2x Chest to Bar)
Liberty
12-10-8-6
Dumbbell Snatch (light, alternating)
Up Down + Ring Row
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